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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 7 days ending Dec 1, 2012:

activity # timemileskm+mload
  orienteer3 2:48:34 8.04(20:58) 12.94(13:02) 47637c364.4
  run/walk1 27:00 2.2(12:15) 3.55(7:37) 5060.4
  Nordic track1 20:0040.0
  PT4 4
  Total5 3:35:38 10.24 16.48 52637c464.8
  [1-5]5 3:28:58

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SuMoTuWeThFrSa

Saturday Dec 1, 2012 #

10 AM

PT 1 [0]

orienteer race 19:49 intensity: (6 @2) + (13:00 @3) + (6:43 @4) 2.2 km (9:00 / km) +80m 7:37 / km
ahr:168 max:184 12c

Relay champs, Centennial Park. This was the main event of the weekend. OK has sent an official team to every relay champs in the modern era (except the one year I was injured :(, so it's very important to our club to participate ) It's fun to be part of the team. And I'm really pleased with how I did this year. I had the right mental attitude (not too nervous) and spent the right amount of effort (fairly hard, but not into oxygen debt). And it paid off: I kept our team in the the same place, while finishing only 20% behind the course winner. Woo hoo! Wonderful to have my best run of the year at the relays!

And super wonderful to win the 8 pt silver medal !!!!!

Peggy came in third on the first leg, I stayed in third, Mike moved us up to 2nd, and Mook kept us in second. Great job team!

route
Yellow leg results
Relay Team results

Friday Nov 30, 2012 #

6 PM

PT 1 [0]

orienteer race 1:28:45 intensity: (6:36 @0) + (5:05 @1) + (22:36 @2) + (48:10 @3) + (6:18 @4) 5.6 km (15:51 / km) +303m 12:28 / km
ahr:157 max:181 15c

Night O Champs at Mt Airy. I like night O. So I was looking forward to tonight. Navigation was a bit shaky, but for the most part, I was good about relocating when necessary. Didn't feel fast, but I finished only 37% behind the course winner, so I was pleased with the physical effort.

3: bailed out to the trail, but then ran the wrong direction on the trail. Figured it out, and turned around.
5. I too, was pulled to the water stop at the cliff. Wonder why? But I saw the cliff and figured out where I was, and moved on to my control.
6. Don't know why I got turned around when I hit the field. Just couldn't line up my map and compass. Silly.
6-7-8-9: this was fun and I executed well.
11: walked right below the control. Took a while to admit that I needed to bail out. Could have decided this sooner.

route

Wednesday Nov 28, 2012 #

5 PM

PT 1 [0]

run/walk 27:00 intensity: (8:24 @1) + (3:50 @2) + (14:46 @3) 3.55 km (7:37 / km) +50m 7:07 / km
ahr:140 max:169

A short shuffle on west campus tonight.

Tuesday Nov 27, 2012 #

Nordic track 20:00 [2]

Monday Nov 26, 2012 #

Note
(rest day)

Time for some sewing tonight, since our guild meeting is tomorrow night. Good thing we have monthly meetings to keep me sewing. This month's challenge was to use your favorite fabric from your stash. I wasn't ready to use it yet (still don't know what I want to make with it) so I chose one of my oldest fabrics instead. I think I bought this fabric about 15 years ago. Also pushed myself to try a new technique: made bias binding for the first time ever. I think the bound neckline looks nice. Blouse still isn't finished, but at least I have something to show tomorrow night.

Sunday Nov 25, 2012 #

1 PM

PT 1 [0]

orienteer 1:00:00 intensity: (44:00 @1) + (14:00 @2) + (1:42 @3) + (13 @4) + (5 @5) 5.14 km (11:41 / km) +93m 10:43 / km
ahr:132 max:184 10c

More control checking at SMP today. Beautiful: 50's and sunny. And I got to move through some of the nicest woods today: whee! Pushed the pace a bit today, but not a lot, due to tired legs. Did manage to end with a finish chute sprint. A great way to end a great weekend. I love Thanksgiving weekend, and the opportunity to get out in the woods four days in a row.

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